Your 2-Day Trim-Down Plan

How one woman turns fat into fab in five simple steps.

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By Jené Luciani

Chady Dunmore is one of the most well-respected fitness experts across the country and a two-time Bikini World Champion. It's hard to believe she gained a whopping 70-pounds while pregnant with her daughter and struggled to lose it while battling post-partum depression. So in 2008, after considering stomach surgery, Dunmore took matters into her own hands and devised a slim-down plan that didn’t even involve stepping inside a gym. She not only lost the weight, she emerged with an entirely new figure—and a mission to help others meet their fitness goals.

While her remarkable weight loss certainly wasn’t a quick fix, the woman who now trains world-class athletes devised this two-day trim-down plan that all women can follow to kickstart any weight loss and get you looking and feeling great—in a snap!

Fix your posture and see a chiropractor! Getting adjusted feels great and makes you look thinner, Dunmore says. “When you slouch, you lose inches from your height and the extra body mass goes straight to your midsection, making you look short and wide.”

She also suggests these three simple core and posture exercises:

Cross-Over Crunch: Lie on the floor with knees bent and feet flat on the floor. Place one hand behind your head for support. Engaging your abdominal muscles, slowly lift head, neck, and shoulders, and bring your left elbow to your right knee. Lower slowly and repeat on opposite side. Repeat 10-15 times.

Pelvic Tilt: Lie on your back with knees bent and feet on the floor. Place a folded towel under your lower back. Engage your abdominal muscles by drawing your navel toward your spine as you press your lower back into the towel. Hold 5 seconds. Repeat 10-15 times. It’s a tiny movement, but you’re working your deepest core muscles.

Arm Sweeps: Sit on the floor with knees bent, heels touching the floor, and toes lifted. Extend arms to each side and rotate your body, lifting the right arm toward the ceiling as the left arm touches the floor behind you. Reverse and lift your left arm toward the ceiling while your right arm twists to touch the ground behind you. Repeat 10-15 times.

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Core Course

Fix your posture and see a chiropractor! Getting adjusted feels great and makes you look thinner, Dunmore says. “When you slouch, you lose inches from your height and the extra body mass goes straight to your midsection, making you look short and wide.”

She also suggests these three simple core and posture exercises:

Cross-Over Crunch: Lie on the floor with knees bent and feet flat on the floor. Place one hand behind your head for support. Engaging your abdominal muscles, slowly lift head, neck, and shoulders, and bring your left elbow to your right knee. Lower slowly and repeat on opposite side. Repeat 10-15 times.

Pelvic Tilt: Lie on your back with knees bent and feet on the floor. Place a folded towel under your lower back. Engage your abdominal muscles by drawing your navel toward your spine as you press your lower back into the towel. Hold 5 seconds. Repeat 10-15 times. It’s a tiny movement, but you’re working your deepest core muscles.

Arm Sweeps: Sit on the floor with knees bent, heels touching the floor, and toes lifted. Extend arms to each side and rotate your body, lifting the right arm toward the ceiling as the left arm touches the floor behind you. Reverse and lift your left arm toward the ceiling while your right arm twists to touch the ground behind you. Repeat 10-15 times.

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Beat Bloating

While most diets might steer you towards salads, Dunmore says the opposite! “Stay away from dairy and greens, they will cause bloating! You want to start skipping these foods two days prior to a big event. Many women think that eating a salad with dressing on the side will help them lose weight but in reality, the roughage in salads actually creates gasses in the stomach, which leads to unwanted bloating.”

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Cleanse

Dunmore swears by the African Mango Cleanse to flush out her system. “African Mango is a breakthrough supplement and a super fiber. It's also a natural laxative that comes from the bark of a tree native to the Pacific Northwest. I like to do this type of cleanse a few days before a big event.”

If you’re not up for a full-on cleanse (which is understandable), you can still help detox your body by doing things like limiting your sugar intake, starting your day with a tall glass of water, and drinking lots of antioxidant-packed tea. (Check out more simple ways to detox your body here.)

Apply a double coat of tanner in trouble zones like the back of the thighs where cellulite can often be a concern.

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Get a Slimming New 'Do

“Finding the right hairstyle for your face can change your whole appearance and also have a slimming effect,” Dunmore says. In general, she recommends really good highlights and sweeping your bangs to the side. Wavy, loose curls can make your face look thinner and so do layers. Make sure you never get a cut above your chin unless you are naturally thin.